How to Get Rid of Back Fat With Pilates

Back fat is that extra weight that accumulates on the back and, if you are a woman, bulges over the top and sides of your bra. Men have it, too. Pilates, a type of exercise designed by a dancer and used by dancers to keep themselves flexible, fit, toned and at a good weight helps get rid of back fat.

Things You'll Need

  • Body bar
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Instructions

    • 1

      Do the Mermaid, which is a Pilates position. Sitting on your mat as if you were riding a horse side saddle, both of your legs off to the left and slightly bent, extend both arms out to the sides as if you were flying. Breathing is important while you do Pilates. Exhale deeply and lift your right arm over your head, bending to the left. Your right and left hands should meet as you bend to the left, reaching over your head and to the left with your right hand. Try to touch the fingertips on both hands to the floor. Keep your elbows straight. Hold this position for 10 counts, remembering to inhale and exhale deeply and rhythmically. Return to the starting position and repeat 10 more times. Now switch and curl your legs to the right and do the arm exercises in that direction 10 times.

    • 2

      Use the ergometer machine at the gym. The ergometer has rotating bicycle handles, which engage and work your entire upper body. This will help rid your back of fat, notes Fitnessmagazine.com.

    • 3

      Do the Pilates spine twist, which entails sitting upright and extending both of your legs to the front. Extend your arms straight out to the sides. Twist your torso to the right. Hold for 5 seconds. Return to the starting position and twist to the left. Hold. Return to center. Do approximately 10 repetitions on each side.

    • 4

      Stand with your feet close together. Raise your right arm overhead. Place your left hand on your left hip. Stand straight. Touch your right elbow to your left knee, which you have raised. Return to starting position and touch your left elbow to your right knee, which you have raised. Do 10 repetitions on each side, or more if you are able.

    • 5

      Do the Superman pose. Lie face down on a mat. Extend your arms and legs to make an X. Squeeze your butt muscles and tighten your abdominal muscles. Lift your right arm and your left leg simultaneously as well as your head. Hold for three counts and then return to the starting position. Lift your left arm and right leg and your head. Hold and then return to beginning position. Do this 10 times on each side.